Meal of the Day
TrainersEye · MMSx Authority
◈ Meal of Day ◆ Full Planner ◎ Session
Language:
Daily Calories:
Instructions: Select ONE option per meal. Strictly avoid grains, sugar, and starchy vegetables.  |  Hydration: Drink 3–5 litres of water. Replenish electrolytes (sodium, potassium, magnesium).  |  Fats: Ensure generous use of Butter, Olive Oil, and Avocado Oil to meet energy goals.
🌅 Meal 1 — Breakfast 7:00 – 9:00 AM
# Meal Option & Ingredients Quantity Macros & Calories
A Senegalese Egg with Yassa OnionLime Cured Onion Base Eggs with slow-cooked lime and mustard onion; sharp acid with a protein-led opening. 3 Eggs
1 cup Onion 4 Eggs
1.5 cup Onion 5 Eggs
2 cup Onion 		~375 kcal~500 kcal~620 kcal
P: 23g31g39g  |  NC: 5g6g8g  |  F: 29g39g48g
B Fermented Locust Bean with CurdNététou Umami Ferment Fermented locust bean stirred through curd; deep umami with fermented plant protein. 20 g Locust Bean
150 ml Curd 27 g Locust Bean
200 ml Curd 34 g Locust Bean
250 ml Curd 		~375 kcal~500 kcal~620 kcal
P: 21g29g37g  |  NC: 5g6g8g  |  F: 30g40g49g
☀️ Meal 2 — Lunch 12:30 – 2:00 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Yassa Chicken with Lime OnionCitrus Braised Bird Chicken braised with lime and onion; the acid tenderises and no rice is served alongside. 150 g Chicken
1 cup Onion 200 g Chicken
1.5 cup Onion 250 g Chicken
2 cup Onion 		~475 kcal~640 kcal~800 kcal
P: 30g40g50g  |  NC: 6g8g10g  |  F: 37g50g62g
B Thiof Fish with Kani PepperWhite Grouper and Chilli Grouper cooked with kani chilli; very lean marine protein with a strong thermic response. 150 g Thiof
1 cup Vegetables 200 g Thiof
1.5 cup Vegetables 250 g Thiof
2 cup Vegetables 		~480 kcal~645 kcal~800 kcal
P: 28g38g48g  |  NC: 6g8g10g  |  F: 38g51g63g
🍵 Meal 3 — Evening Snack 4:30 – 5:30 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Senegalese Bissap with AlmondHibiscus Anthocyanin Unsweetened hibiscus infusion with almond; anthocyanins with nut fat carrying the energy. 200 ml Bissap
18 g Almond 250 ml Bissap
24 g Almond 300 ml Bissap
30 g Almond 		~230 kcal~300 kcal~375 kcal
P: 14g19g23g  |  NC: 3g4g5g  |  F: 18g23g29g
B Cashew with Kani SaltChilli Salted Cashew Cashew tossed with kani chilli salt; steady nut fat with heat and no carbohydrate load. 22 g Cashew 30 g Cashew 38 g Cashew ~230 kcal~300 kcal~375 kcal
P: 12g17g21g  |  NC: 3g4g5g  |  F: 19g24g30g
🌙 Meal 4 — Dinner 7:30 – 9:00 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Mafe Lamb with GreensGroundnut Stew Base Lamb in a groundnut stew with greens; legume fat replacing the starch the dish usually carries. 130 g Lamb
1 cup Greens 175 g Lamb
1.5 cup Greens 220 g Lamb
2 cup Greens 		~420 kcal~555 kcal~700 kcal
P: 26g35g44g  |  NC: 5g7g9g  |  F: 33g43g54g
B Soupou Kandja with OkraOkra and Palm Oil Okra stewed with palm oil and fish; mucilaginous fibre with a dense fat closing the day. 140 g Fish
1 cup Okra 190 g Fish
1.5 cup Okra 240 g Fish
2 cup Okra 		~420 kcal~555 kcal~700 kcal
P: 24g33g42g  |  NC: 5g7g9g  |  F: 34g44g55g
Daily Total (approx.)
~2000kcal
~130gProtein
~30gNet Carbs
~150gFat

Tracking & Adaptation: Strict adherence to macronutrient ratios is required to maintain lipolysis (ketosis). Monitor electrolytes closely to avoid "keto flu." Adjust dietary fat intake slightly based on energy expenditure.

Nutraceutical Support: Formulated for metabolic flexibility and profound craving management. To explicitly prioritize lipid control and insulin sensitivity, supplement with Berberine (500mg) and Citrus Bergamot prior to major meals.

Written/Suggested by the clinical team of MMSx Certified Professionals (MMSx Authority).

Disclaimer: This protocol is for educational purposes only. Ketogenic protocols cause rapid metabolic shifts. Consult a physician before commencing any new nutritional or supplementation program.